What is CBT?
Cognitive Behavioural Therapy (CBT) is a collaborative approach that helps individuals notice how their thoughts, emotions, and behaviours influence one another. CBT supports meaningful change by identifying patterns that keep people stuck and developing new ways of responding.
CBT is not about forcing “positive thinking” or pretending everything is fine. It is about learning to step back from automatic thoughts, understand what they are protecting you from, and make more intentional choices.
For many people, CBT is helpful because it offers clarity, structure, and practical tools that can be applied in daily life.
How CBT Works
When something triggers distress, the brain often makes quick interpretations about what is happening. These interpretations shape emotions and behaviours, often without conscious awareness.
CBT helps you slow this process down so you can understand what is driving your reactions and begin responding differently.
In CBT, you and your therapist may work together to:
- identify habitual thinking patterns
- explore how those patterns developed over time
- challenge unhelpful assumptions and beliefs
- practice alternative ways of responding
- build skills and behaviours that support long-term change
By working with both thoughts and actions, CBT supports change at multiple levels, not just insight.
What CBT Can Help with
CBT can be helpful for a wide range of concerns, especially when anxiety, avoidance, stress patterns, or unhelpful thinking cycles are involved.
CBT may support individuals who are navigating:
- anxiety, worry, and rumination
- depression and low motivation
- panic attacks
- emotional regulation difficulties
- perfectionism and self-criticism
- burnout and chronic stress
- avoidance and procrastination
- sleep concerns and insomnia
- self-worth and confidence challenges
- relationship stress and communication patterns
- school or work-related pressure
CBT is also a good fit for individuals who appreciate structure, clarity, and practical strategies.
What CBT Sessions Are Like
CBT is collaborative. You and your therapist work together as a team. Sessions may include exploration, skill-building, and reflection, along with gentle accountability and support.
CBT sessions may involve:
- exploring situations that trigger distress
- identifying automatic thoughts and emotional patterns
- noticing deeper beliefs or assumptions
- learning coping strategies and regulation skills
- practicing new behaviours in small, manageable steps
- reviewing progress and adjusting goals over time
Many clients appreciate that CBT offers tools they can use between sessions to support change in real-life situations.
CBT Isn't "Just Talking"
Talking about problems can bring relief and insight, but insight alone doesn’t always lead to change. CBT adds:
Skill-Building
Experimentation
Feedback
Behavioral Change
CBT at Foothills Integrative
CBT is often taught in a structured, manualized way. While structure can be helpful, we also recognize that people are not one-size-fits-all.
At Foothills Integrative, we integrate CBT with relational, trauma-informed, and nervous-system aware approaches. This makes CBT more supportive and effective for individuals who may also experience:
- trauma histories and protective coping patterns
- shutdown or freeze responses
- emotional overwhelm
- perfectionism and people-pleasing
- ADHD or neurodivergent traits
- attachment injuries and relational stress
- chronic stress and high-pressure environments
We believe CBT works best when the whole person is considered, not just their thoughts.
Is CBT Right For Me?
CBT may be a good fit if you:
- want practical tools and strategies
- like understanding how patterns form and how change happens
- appreciate structure, clarity, and collaboration
- want support reducing anxiety, rumination, or avoidance
- want help shifting perfectionism or self-criticism
- are willing to practice small changes between sessions
- want strategies that improve daily coping and functioning
If you are not sure, we can help you explore what approach might fit best. No pressure and no assumptions.
Take the Next Step
If CBT feels like it might be the right fit, the best first step is a conversation. We offer a free 20-minute consultation to help you explore fit, ask questions, and determine what approach feels right for you.
No pressure, just presence.
In-person sessions in Okotoks, and virtual therapy across Alberta.
Common Questions About CBT
Yes. CBT has strong research support for a wide range of concerns.
Some people work briefly on a focused goal; others integrate CBT for longer-term growth. Both are valid.
No. CBT is used for many concerns including burnout, self-worth, perfectionism, and emotional regulation.
Not the way we practice it. We adapt CBT to include nervous system regulation, relational context, and emotional depth.
